Tuscan Chickpea Soup
This is my most popular soup recipe of all time with over 10 million views across socials! This Tuscan Chickpea Soup combines Mediterranean flavors, such as sun-dried tomatoes and fresh herbs, with hearty chickpeas. This soup is unlike other chickpea soup recipes - it's quick (less than 30 min!), completely dairy-free, kid friendly (check out the reviews!) and uses a special technique at the end to give the soup extra creaminess.
Servings: 4 servings
Calories: 391kcal
Ingredients
- 1 tablespoon olive oil
- 1/2 cup diced onion
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes adjust to taste
- 2 tbsp tomato paste
- 2 15 oz canned chickpeas drained and rinsed
- 3-4 cups low sodium vegetable broth
- 1/3 cup sundried tomatoes in oil* chopped
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk from a can* OR 1/2 cup heavy cream (there are non-dairy options available too)
- 2-3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves for garnish
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Add the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.1 tablespoon olive oil, 1/2 cup diced onion, 2 cloves garlic, 1 teaspoon dried oregano, 1/2 teaspoon red pepper flakes
- Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth. Give it a good stir. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.2 tbsp tomato paste, 2 15 oz canned chickpeas, 3-4 cups low sodium vegetable broth
- Using an immersion blender or a regular blender, carefully blend about half of the soup until it's smooth and creamy. This will help thicken the soup while leaving some chickpeas intact for texture.
- Stir in the chopped sundried tomatoes, lemon juice, cup of coconut milk, and spinach. Simmer for an additional 5-10 minutes, allowing the flavors to meld together and the spinach to wilt. Season with salt and black pepper to taste.1/3 cup sundried tomatoes in oil*, Juice of 1/2 lemon, 1 cup full-fat coconut milk from a can*, 2-3 cups fresh spinach, Salt and black pepper to taste
- Ladle the Tuscan Chickpea Soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread.Fresh basil leaves
Video
Notes
⭐️For less calories and fat, use lite coconut milk and sundried tomatoes NOT in oil.
Other tips:
- You can add in other veggies if you would like! Mushrooms, diced red pepper, zucchini and more. This soup is easily customizable.
- You can omit red pepper flakes completely from this recipe if you want no heat/spiciness.
Nutrition
Calories: 391kcal | Carbohydrates: 41g | Protein: 15g | Fat: 21g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 709mg | Potassium: 838mg | Fiber: 13g | Sugar: 3g | Vitamin A: 2465IU | Vitamin C: 21mg | Calcium: 132mg | Iron: 6mg